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  6. Tofu vs. Basil

Tofu vs. Basil — In-Depth Nutrition Comparison

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Differences between Tofu and Basil

  • Tofu has more Iron, Calcium, and Selenium, while Basil has more Vitamin K, Manganese, Copper, Vitamin C, Folate, Vitamin B6, and Magnesium.
  • Basil's daily need coverage for Vitamin K is 344% higher.
  • Basil contains 30 times less Selenium than Tofu. Tofu contains 8.9µg of Selenium, while Basil contains 0.3µg.

The food types used in this comparison are Tofu, raw, regular, prepared with calcium sulfate and Basil, fresh.

Infographic

Tofu vs Basil infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tofu
Tofu
4
:
6
Basil
Basil
Contains more Calcium +97.7%
Contains more Iron +69.1%
Contains more Phosphorus +73.2%
Contains more Selenium +2866.7%
Contains more Magnesium +113.3%
Contains more Potassium +143.8%
Contains less Sodium -42.9%
Contains more Copper +99.5%
Contains more Manganese +89.8%
Equal in Zinc - 0.81
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Basil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 119% 46% 24% 27% 1% 23% 129% 150% 2%
Contains more Calcium +97.7%
Contains more Iron +69.1%
Contains more Phosphorus +73.2%
Contains more Selenium +2866.7%
Contains more Magnesium +113.3%
Contains more Potassium +143.8%
Contains less Sodium -42.9%
Contains more Copper +99.5%
Contains more Manganese +89.8%
Equal in Zinc - 0.81

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tofu
Tofu
1
:
9
Basil
Basil
Contains more Vitamin B1 +138.2%
Contains more Vitamin A +6105.9%
Contains more Vitamin E +7900%
Contains more Vitamin C +17900%
Contains more Vitamin B2 +46.2%
Contains more Vitamin B3 +362.6%
Contains more Vitamin B5 +207.4%
Contains more Vitamin B6 +229.8%
Contains more Folate +353.3%
Contains more Vitamin K +17183.3%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Basil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 317% 16% 0% 60% 9% 18% 17% 13% 36% 51% 0% 1037%
Contains more Vitamin B1 +138.2%
Contains more Vitamin A +6105.9%
Contains more Vitamin E +7900%
Contains more Vitamin C +17900%
Contains more Vitamin B2 +46.2%
Contains more Vitamin B3 +362.6%
Contains more Vitamin B5 +207.4%
Contains more Vitamin B6 +229.8%
Contains more Folate +353.3%
Contains more Vitamin K +17183.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
:
3
Basil
Basil
Contains more Protein +156.5%
Contains more Fats +646.9%
Contains more Carbs +41.7%
Contains more Other +108.3%
Equal in Water - 92.06
Tofu
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Basil
3% 3% 92%
Protein: 3.15 g
Fats: 0.64 g
Carbs: 2.65 g
Water: 92.06 g
Other: 1.5 g
Contains more Protein +156.5%
Contains more Fats +646.9%
Contains more Carbs +41.7%
Contains more Other +108.3%
Equal in Water - 92.06

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Basil
Basil
Contains more Monounsaturated Fat +1100%
Contains more Polyunsaturated fat +593.8%
Contains less Saturated Fat -94.1%
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Basil
8% 17% 75%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.389 g
Contains more Monounsaturated Fat +1100%
Contains more Polyunsaturated fat +593.8%
Contains less Saturated Fat -94.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Basil
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Tofu Basil Opinion
Net carbs 1.57g 1.05g Tofu
Protein 8.08g 3.15g Tofu
Fats 4.78g 0.64g Tofu
Carbs 1.87g 2.65g Basil
Calories 76kcal 23kcal Tofu
Fructose 0.02g Basil
Sugar 0.62g 0.3g Basil
Fiber 0.3g 1.6g Basil
Calcium 350mg 177mg Tofu
Iron 5.36mg 3.17mg Tofu
Magnesium 30mg 64mg Basil
Phosphorus 97mg 56mg Tofu
Potassium 121mg 295mg Basil
Sodium 7mg 4mg Basil
Zinc 0.8mg 0.81mg Basil
Copper 0.193mg 0.385mg Basil
Manganese 0.605mg 1.148mg Basil
Selenium 8.9µg 0.3µg Tofu
Vitamin A 85IU 5275IU Basil
Vitamin A RAE 264µg Basil
Vitamin E 0.01mg 0.8mg Basil
Vitamin C 0.1mg 18mg Basil
Vitamin B1 0.081mg 0.034mg Tofu
Vitamin B2 0.052mg 0.076mg Basil
Vitamin B3 0.195mg 0.902mg Basil
Vitamin B5 0.068mg 0.209mg Basil
Vitamin B6 0.047mg 0.155mg Basil
Folate 15µg 68µg Basil
Vitamin K 2.4µg 414.8µg Basil
Tryptophan 0.12mg 0.039mg Tofu
Threonine 0.402mg 0.104mg Tofu
Isoleucine 0.435mg 0.104mg Tofu
Leucine 0.713mg 0.191mg Tofu
Lysine 0.452mg 0.11mg Tofu
Methionine 0.108mg 0.036mg Tofu
Phenylalanine 0.428mg 0.13mg Tofu
Valine 0.446mg 0.127mg Tofu
Histidine 0.221mg 0.051mg Tofu
Saturated Fat 0.691g 0.041g Basil
Monounsaturated Fat 1.056g 0.088g Tofu
Polyunsaturated fat 2.699g 0.389g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Basil
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
6%
Tofu
131%
Basil
Minerals Daily Need Coverage Score
59%
Tofu
57%
Basil

Comparison summary

Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 55)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $2.8)
Which food is lower in Sugar?
Basil
Basil is lower in Sugar (difference - 0.32g)
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Basil
Basil is lower in Saturated Fat (difference - 0.65g)
Which food is richer in vitamins?
Basil
Basil is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/nutrients
  2. Basil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172232/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.